If you’re here then you’ve probably Google’d about: sources of vitamin c and k. This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
1. Kakadu Plums
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3). It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health Summary Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
Vitamin A
See the top foods high in vitamin A, according to the USDA, below.
Cooked
Butternut squash: 127% DV per cup cooked
Sweet potato: 122% DV per cup cooked
Spinach: 105% DV per cup cooked
In addition to these vegetables, there are some vitamin A fruits as well, such as:
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Cantaloupe: 33% DV per cup
Pink grapefruit: 15% DV per cup.
B Vitamins
In general, B vitamins help you make energy from the food you eat and help form red blood cells, according to the U.S. National Library of Medicine. Vegetables and fruits, especially citrus fruits and juices, are packed with this vitamin, according to the USDA.
Vitamin D maintains blood concentrations of calcium and phosphorus for bone growth and helps maintain a healthy immune system, per Oregon State University. Adults should get 15 milligrams of vitamin E per day. Foods High in Vitamin E
Sunflower seeds: 49% DV per oz.
Almonds: 49% DV per oz. Avocados: 28% DV per avocado
Spinach: 25% DV per cup cooked
Butternut squash: 18% DV per cup cooked
Related Reading 14 Foods High in Vitamin E for Healthy Skin
Vitamin K
Vitamin K is a fat-soluble vitamin that helps regulate blood clotting, according to Oregon State University. Foods High in Vitamin K
Kale: 453% Dv Per Cup Cooked
Broccoli: 183% Dv Per Cup Cooked
Brussels Sprouts: 182% Dv Per Cup Cooked
Cabbage: 136% Dv Per Cup Cooked
Pickles: 109% Dv Per Cup
What Foods Have Vitamins E And K?
Contents
These include: helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing Lack of vitamin C can lead to scurvy. Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables. Good sources include: citrus fruit, such as oranges and orange juice
Peppers
Strawberries
Blackcurrants
Broccoli
Brussels Sprouts
Potatoes
How Much Vitamin C Do I Need?
Adults aged 19 to 64 need 40mg of vitamin C a day. You should be able to get all the vitamin C you need from your daily diet. Vitamin C cannot be stored in the body, so you need it in your diet every day.
What Does The Department Of Health And Social Care Advise?
If you take vitamin C supplements, do not take too much as this could be harmful. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.